Friday Mar 31 |
 | running 55:00 [1] | |
| shoes: ice bug mr2 |
| am - w/Don |
| running 1:00:00 [1] | |
| shoes: ice bug mr2 |
| easy run in the pm. did Tracey's concentration exercise 2 on 2 off. |
| strength 5:00 [2] | |
| |
| rehab |
Thursday Mar 30 |
| running tempo 30:00 [3] 4.71 mi (6:21 / mi) | |
| shoes: Mizuno |
| am- on the mill with 1% grade while reading Himmelsbjerget |
| running warm up/down 10:00 [1] | |
| shoes: Mizuno |
| same workout as above |
| x-c ski skate 1:55:00 [1] | |
| ahr:116 |
| |
| |
| C • snow 2 |
| strength 5:00 [2] | |
| |
| rehab |
Wednesday Mar 29 |
| running 1:00:00 [1] | |
| shoes: ice bug mr2 |
| morning run with Don. Super nice to have company. We are doing it again on Fri am. |
| x-c ski classic 1:10:00 [1] | |
| |
| tough waxing conditions. New snow but around zero. Icing up a tiny bit but not too bad. managed to kick it off. The skiing will be nice tomorrow. Just when I thought I would be running in the forest soon we get the most snow we've had all winter!?! |
Tuesday Mar 28 |
| Note | |
| (rest day) |
| just tired. |
Monday Mar 27 |
| strength 35:00 [2] | |
| (rest day) |
| Pilates spring class and evening rehab exercises. |
Sunday Mar 26 |
| running long 2:15:00 [1] | |
| ahr:120 shoes: ice bug mr2 |
| tough going in the new snow. just when I thought I was going to be out in the forest soon (arggghh!!)
Mild. almost amazing it was snowing. The temp read +3c at our house |
| x-c ski skate 1:05:00 [1] | |
| ahr:115 |
| good idea to wait until they groomed the trails. tough waxing conditions for classic this morning so this was a good option. Super fast, really enjoyable. nice way to end the week |
Saturday Mar 25 |
| running 1:55:00 [1] | |
| ahr:118 shoes: Asics Eagle Trail V |
| out to McLean Lake |
| strength 45:00 [2] | |
| |
| pilates class and then a private session with Liz. Talk about feeling useless. Amazing how we compensate and 'cheat' due to muscle imbalances. The big thing is I have to start using my soleus muscles more instead of pushing off the outside of my foot. |
| x-c ski skate 1:00:00 [1] | |
| ahr:117 |
| Best Chance and back. then of to get rolfed. Norm went to town. Did that ever hurt!!! felt more relaxed after |
Friday Mar 24 |
| orienteering 30:00 [3] | |
| shoes: Jalas Black-Red |
| lunch time tempo in the forest around the college. Good in and out of the controls. felt smooth and strong |
| x-c ski skate 1:45:00 [1] | |
| |
| easy out to the gravel pit Upper Valley and then around Selwyns |
| stationary/road bike 1:00:00 [1] | |
| |
| pm-easy ride |
Thursday Mar 23 |
| Note | |
| slept:6.0 (rest day) |
| Didn't sleep well again. Felt a tickle in my throat and a little tired so taking the day off |
Wednesday Mar 22 |
| x-c ski skate 1:00:00 [1] | |
| |
| another beautiful morning ski. warm and the sunrise was beautiful. Could have used sunglasses by the time I finished...aaaaah |
| running 55:00 [1] | |
| shoes: ice bug mr2 |
| very easy run just before dark |
| strength 20:00 [2] | |
| slept:6.5 |
| legs |
Tuesday Mar 21 |
| x-c ski skate 1:00:00 [1] | |
| slept:7.5 |
| am- around Selwyn's and back |
| orienteering 40:00 [3] | |
| shoes: Jalas Black-Red |
| south side course. still snowy but super warm today. the snow was mid shin in the forest but bare in many spots on the south facing slopes. Ground was still frozen there though so it was a bit treacherous. |
| orienteering 35:00 [2] | |
| |
| same workout. time in (2) |
| orienteering 15:00 [1] | |
| |
| same workout time in (1) |
Monday Mar 20 |
| x-c ski skate 1:00:00 [1] | |
| |
| wacky weather. warm around 0C today. so nice to skate and have some glide. |
| strength 15:00 [1] | |
| |
| individual session with Liz |
Sunday Mar 19 |
| x-c ski classic 2:05:00 [1] | |
| ahr:117 |
| easy ski through the valley Selwyn's powerline and back on copper. still windy but finally a little bit milder. The Western Canadian Cross Country Champs are here. Yesterday's race got postponed until today. Locals did well. Graham won the men's race and one of the juniors I coach for O, Colin Abbott, got 3rd in his age class. |
| running 1:00:00 [1] | |
| shoes: Mizuno |
| easy run on the mill at home while reading DK map |
Saturday Mar 18 |
| strength 30:00 [2] | |
| |
| pilates. Liz was especially mean today. spent half the time lying on (falling off) these skinny hard cylinders. |
| running 1:00:00 [3] | |
| ahr:145 shoes: ice bug mr2 |
| run around Copper Ridge. Felt great to go at a decent speed rather than my slow plod along. Going to try to do at least one of these a week until I get into the forest where I think the tougher running will force me to run at a higher intensity anyway. |
| running warm up/down 35:00 [1] | |
| shoes: ice bug mr2 |
| same workout as above |
| stationary/road bike 1:00:00 [1] | |
| ahr:114 |
| easy ride on the trainer while watching the leafs lose to the rangers |
Friday Mar 17 |
| running 1:15:00 [1] | |
| ahr:120 slept:7.5 weight:60.8kg shoes: ice bug mr2 |
| Easy run along Copper Ridge |
Thursday Mar 16 |
| running intervals 31:00 [3] 5.17 mi (6:00 / mi) | |
| slept:6.0 shoes: Mizuno |
| 10x3 mins w/1 rec and one where I was so focussed on visualizing and reading the map that I went for 4 mins. |
| running warm up/down 45:00 [1] | |
| shoes: Mizuno |
| and recovery |
| form exercises 12:00 [2] | |
| shoes: Mizuno |
| |
Wednesday Mar 15 |
| running warm up/down 30:00 [1] | |
| shoes: Mizuno |
| |
| strength 30:00 [2] | |
| |
| one leg squats, wobble board, calf raises, abs, rehab exercises |
Tuesday Mar 14 |
| running intervals 30:00 [3] 4.86 mi (6:10 / mi) | |
| ahr:160 max:169 shoes: Mizuno |
| am -on mill with 1% started at 6:00 but that was a bit too fast. Hr started climbing above my threshold so backed it off for 2nd and 3rd repeat.
3x10 w/ 2 rec
Read trials map. Good focus. fairly clear images. Need to be smoother in and out of the controls. |
| running warm up/down 20:00 [1] | |
| shoes: Mizuno |
| and recovery for above workout |
| |
| C • skiO 4 |
Monday Mar 13 |
| Note | |
| slept:7.0 (rest day) |
| scheduled day off |
Sunday Mar 12 |
| x-c ski classic 3:45:00 [1] | |
| |
| A standout day. I wasn't looking forward to venturing out into the cold -25C but I bundled up and once I got out there it was fabulous. Bluebird day, not a cloud in the sky. Went up the Mt Mcintyre acsent trail. I had to break trail through 15-20 of new snow so it was very slow but it was so peaceful in the trees and the views were spectacular. No sign of anyone except some animal tracks. I think it was a lynx that decided it was easier to walk up the trail than through the forest. I followed the tracks for several kilometres. |
| |
| C • -25? 2 |
Saturday Mar 11 |
| orienteering race 29:47 [4] * | |
| ahr:164 max:182 spiked:9/9c slept:6.0 |
| On the biathlon trails. Probably the first ski-o I've ever done where I didn't know the trails really well. This made it way more fun. Dense trails and some good route choice options.
Glad I'm an orienteer because I felt like a gombie out there. Slow, very soft and hummocky made it really tough physically. Sky 37, Forest 37:45, Ross ~40
+clean race
+took time to make sure I was going the right way
+good route choices
ni-need to be reading ahead all the time. a couple of times I had to stop at junctions to make sure I knew which way to go
ni-actually warmup and warmdown! It was too cold so I just ran from the hut, put my skis on and went to the start line. |
| |
| C • MG 4 |
| running 2:15:00 [1] | |
| ahr:120 shoes: ice bug mr2 |
| trails were soft and tough to keep HR down with the new snow
hips a little stiff near the end of the run |
| stationary/road bike 45:00 [1] | |
| ahr:113 |
| while watching movie |
Friday Mar 10 |
| stationary/road bike 1:00:00 [1] | |
| ahr:112 weight:60.3kg |
| in the evening after a nice dinner with Kate. |
| strength 21:00 [2] | |
| |
| one leg squats, wobble board, calf raises, rehab exercises |
Thursday Mar 9 |
| stationary/road bike 1:00:00 [1] | |
| weight:59.4kg (injured) |
| am- easy ride
achilles felt fine on the bike. will try classic ski in the 15-20cms of new snow after work.... |
| x-c ski classic intervals 25:30 [3] | |
| max:169 |
| intervals on Selwyn's loop 4:30 w/2 rec, 3:00 w/3, 3 w/12 decided to move to a better hill
5x3w/1:30 rec on Interval hill.
Felt good. Achilles was good |
| x-c ski classic 1:25:00 [1] | |
| |
| easy ski before and recovery and warmdown for above workout |
Wednesday Mar 8 |
| pool running 45:00 [1] | |
| (injured) |
| am-session in the pool. |
| |
| C • 17+ 6 |
| x-c ski skate 1:30:00 [1] | |
| ahr:117 |
| tougher today with the new snow. skating because it is doesn't bother my achilles. |
| strength 15:00 [2] | |
| |
| core and rehab |
Tuesday Mar 7 |
| pool running 1:15:00 [1] | |
| (injured) |
| am-Erin was there for half of the time so that made the time pass a bit more quickly. Achilles felt much better this morning. I can't really feel anything just walking around. I will lay off the running for another couple of days just to be safe. |
| x-c ski skate 2:15:00 [1] | |
| ahr:113 max:144 (injured) |
| easy ski in rocket fast conditions. Out to the gravel pit, upper valley, 3x Selwyn's.
Achilles felt fine skiing but skipped the intensity. |
Monday Mar 6 |
| pool running 40:00 [1] | |
| (injured) |
| pm- Oh my god this is boring. I can't believe I managed to do this all fall-sometimes twice a day!! |
| |
| C • How do you do it? 4 |
| strength 5:00 [2] | |
| |
| rehab exercises |
Sunday Mar 5 |
| x-c ski classic 1:55:00 [1] | |
| |
| Long easy ski. beautiful day |
| orienteering 1:10:00 [2] *** | |
| ahr:141 (injured) shoes: Jalas Black-Red |
| tough going in the snow but still runnable. Beautiful sunny day with temps around 0C. HR into (3) for brief periods on some of the hills. Did Katta's route choice exercise from our camp. CHose different routes this time.
You can look at the map here: http://dl1.yukoncollege.yk.ca/juniorO/discuss/msgR...
+ only one mistake
+ reading ahead
+ good attack pts.
NI -some hesitation in places/no flow.
NI -loss of focus near the end when tired
Coming down from number 6, I stepped on a small log under the snow with my toe and strained my achilles. I ran it off during the workout but today (Mon) it is really sore. I will do stat bike tonight and maybe do some pool running and see how it goes. |
| |
| C • cool! 6 |
Saturday Mar 4 |
| strength 30:00 [2] | |
| |
| pilates. first time in Liz's new studio. Way nicer than the old abandoned restaurant with disgsting grease stained carpet, the occasional furnace malfunction and a fan/light in the bathroom that sounds like a jet engine...
used the rings for the first time. kept thinking of "Burning Ring of Fire" but I guess it was my legs that were burning. |
| x-c ski skate intervals 30:00 [3] | |
| |
| Time in (3). natural intervals on WC 10k and 7.5. Hard on hills and flats(of which there were few), rec on the downs. Fun way to do these. Could tell that 1) I haven't done any intensity on skis. 2) That I have done very little skate skiing this year. Lacking the strength. oh well, I'm not training for skiing. |
| x-c ski skate 1:20:00 [1] | |
| |
| easy ski before the intervals and includes recovery and warmdown for the above workout |
| running 1:25:00 [1] | |
| shoes: Asics Eagle Trail V |
| easy run along Copper Ridge. hips a bit sore. nice to be out there in the sunshine |
Friday Mar 3 |
| running 35:00 [2] | |
| shoes: Asics Eagle Trail V |
| to work with backpack |
| running 1:25:00 [1] | |
| shoes: Asics Eagle Trail V |
| Copper Ridge to Lobird. beutiful sunny day. |
Thursday Mar 2 |
| running 30:00 [1] | |
| ahr:113 shoes: Mizuno |
| am -easy run on the mill |
| strength 15:00 [2] | |
| |
| rehab exercises, squats, wobble board, calf raises |
| x-c ski classic 2:00:00 [1] | |
| ahr:118 |
| ski through the valley and along the haul road. quite cold when sun went down. should have worn a balaclava. |
| running 30:00 [1] | |
| ahr:116 shoes: Mizuno |
| on mill at home. visualization of trials terrain. good focus and reading ahead. good simplification |
| strength 15:00 [2] | |
| |
| one leg squats and more wobble board. Didn't have enough time to finish it this morning |
Wednesday Mar 1 |
| running intervals 16:00 [4] 2.99 mi (5:21 / mi) | |
| slept:7.5 shoes: Mizuno |
| 4's are wild!!
4 w/up
intervals 4x4 w/4 rec
4w/down
Quick and hard on the mill so I could fit it in at lunch.
Reading trials map. |
| running warm up/down 20:00 [1] | |
| shoes: Mizuno |
| and recovery for above workout |
| stationary/road bike 1:00:00 [1] | |
| ahr:111 |
| after coming back from dinner with Philippe and Amanda. Met Louis for the first time. Cute little guy. |